Power CrossFit – CrossFit
Warm-up
warm up (No Measure)
Row 500 meters:
2 ROUNDS NOT FOR TIME:
10 push press w/ an empty bar
10 air squats
10 butt kicks
10 lunges let opposite elbow touch the ground
MOBILITY:
Couch stretch
Hip flexion w/ external rotation
Foam roll t spine
Forearm stretches
WORKOUT OF THE DAY
Metcon (Time)
3 ROUNDS FOR TIME:
500 m Row
30 Power Cleans
20 Alt DB Lunges
RX Plus:
Power Clean (115/75#)
DB Lunges (40/30#)
RX:
Power Clean (75/55#)
DB Lunges (30/20#)
EXTRA CREDIT
Death By 10 Meters (AMRAP – Rounds)
With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (10 meters) the second minute, 3 sprints the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10 meter sprints in the given minute.
* Touch the line for each 10m sprint except the last sprint
Score total rounds and sprints in the last round completed.
